Friday 02/28/14
ADRENALINE DUMP
By Coach Jamie Harris
Skill
Power Clean ( Level 1)
5×3 (add 2.5 lbs to last workout)
Deadlift (Level 2 and 3)
4" deficit Deadlifts 7 RM
Metcon (Time)
6 RFT
6 KB Snatches ( each arm ) 53/35
6 Overhead Lunges (each arm same weight as KB Snatches)
100M Sprint
15 Min time cap
Thursday 02/27/14
STARSHIP TROOPER
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds as possible in 12 minutes:
Push Press @ 80% of 3 RM – 3 reps
40 lbs Ball Slams – 5 reps
Post loads used and rounds completed to comments.
Skill
Back Squat (Level 1 )
3×5 (add 5 lbs to last workout)
Bench Press (Level 1)
3×5 (add 2.5 lbs to last workout)
Back Squat (Level 2 and 3)
3 RM
Banded Good Mornings (Level 2 and 3)
1x50
1x50
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds as possible in 12 minutes:
Push Press @ 80% of 3 RM – 3 reps
40 lbs Ball Slams – 5 reps
Post loads used and rounds completed to comments.
Skill
Back Squat (Level 1 )
3×5 (add 5 lbs to last workout)
Bench Press (Level 1)
3×5 (add 2.5 lbs to last workout)
Back Squat (Level 2 and 3)
3 RM
Banded Good Mornings (Level 2 and 3)
1x50
1x50
Wednesday 02/26/14
GRIP KILLER
by Coach Chris Weaver
Metcon (Time)
5 RFT
Max amount of time hanging from bar
100M Farmers Carry RX 95/65
10 Sledgehammer Swings
Score is total amount of time hanging from the bar.
20 min time cap
Skill
Pistols (3x5 ( On each leg))
Tuesday 02/25/14
"FLUBBER"
Warm-up
Cardio and Bodyweight warm up
Arm Swings 10 each arm and direction
2x3 negative pull ups
5 Under fence push ups
5 Overhead Squats with pvc pipe or light bar, holding down position for 3 seconds
15 GHD Back Ext
Metcon (AMRAP - Reps)
5 rounds of:
1:00 ME Wall Ball 20/14#
1:00 ME Burpees
1:00 Rest
Skill
Deadlift (Level 1 (Amateur))
5 RM (add 10 lbs to last workout)
Power Snatch (Level 2 (Collegiate))
2 RM
Power Snatch (Level 3 (Professional))
2 RM
Warm-up
Cardio and Bodyweight warm up
Arm Swings 10 each arm and direction
2x3 negative pull ups
5 Under fence push ups
5 Overhead Squats with pvc pipe or light bar, holding down position for 3 seconds
15 GHD Back Ext
Metcon (AMRAP - Reps)
5 rounds of:
1:00 ME Wall Ball 20/14#
1:00 ME Burpees
1:00 Rest
Skill
Deadlift (Level 1 (Amateur))
5 RM (add 10 lbs to last workout)
Power Snatch (Level 2 (Collegiate))
2 RM
Power Snatch (Level 3 (Professional))
2 RM
Monday 02/24/14
Warm-up
Hips and Shoulder Stretch
Couch Stretch
Spine Roll on Roller
Scapula Smash with lacrosse ball ( 1 minute each side)
Achilles Smash on elevated barbell
2 x 30s seconds Russian Baby Maker
Metcon
CrossFit Games Open 13.4 (AMRAP - Rounds and Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
RX 135/95
Skill
Back Squat (Level 1 (Amateur))
3×5 (add 5 lbs to last workout)
Shoulder Press (Level 1 (Amateur))
3x5 (add 2.5 lbs to last workout)
Barbell Step Up (Level 2 (Professional))
Close Grip Bench Press (Level 2 ( Professional))
5×2 @ 80%, 1 x max reps @ 60%
Barbell Step Up (Level 3 (Professional))
4 x 16 reps (8 RT/ 8 LT)
*Pick a box height so the hip is 1″ above the knee. Use a weight you can handle for 16 solid reps
Close Grip Bench Press (Level 3 (Professional))
5×2 @ 80%, 1 x max reps @ 60%
Hips and Shoulder Stretch
Couch Stretch
Spine Roll on Roller
Scapula Smash with lacrosse ball ( 1 minute each side)
Achilles Smash on elevated barbell
2 x 30s seconds Russian Baby Maker
Metcon
CrossFit Games Open 13.4 (AMRAP - Rounds and Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
RX 135/95
Skill
Back Squat (Level 1 (Amateur))
3×5 (add 5 lbs to last workout)
Shoulder Press (Level 1 (Amateur))
3x5 (add 2.5 lbs to last workout)
Barbell Step Up (Level 2 (Professional))
Close Grip Bench Press (Level 2 ( Professional))
5×2 @ 80%, 1 x max reps @ 60%
Barbell Step Up (Level 3 (Professional))
4 x 16 reps (8 RT/ 8 LT)
*Pick a box height so the hip is 1″ above the knee. Use a weight you can handle for 16 solid reps
Close Grip Bench Press (Level 3 (Professional))
5×2 @ 80%, 1 x max reps @ 60%
Tuesday 02/18/14
Metcon:
7 Rounds:
3 Deadlifts
3 Power Cleans (touch and go)
*Do not let go of the bar during the round. Count a penalty if you come off the bar.
*Work up to the heaviest weight possible.
*Rest as needed between rounds.
*If you let go of the bar during the round, count a miss for that round.
Post heaviest load completed to comments.
Skill:
Deadlift (Amatuer)
work up to a 5 RM , try to add 10 lbs to last weeks DL 5 RM
Box Jumps (Seated Box Jumps for Collegiate and Professionals)
Seated Box Jump 2 RM (thights 1″ above parallel when seated w/ 4-7 attempts)
Sprints (All Levels)
2 x 20 Meter Sprints (rest 20 seconds between efforts)
Rest 30 seconds then…
2 x 30 Meter Sprints (rest 30 seconds between efforts)
Rest 30 seconds then…
10 x 10 Meter Flying Starts (rest 30 seconds between efforts)
*take 10 meters to accelerate, you should be full speed by the time you hit your start.
2 x 20 Meter Sprints (rest 20 seconds between efforts)
Rest 30 seconds then…
2 x 30 Meter Sprints (rest 30 seconds between efforts)
Rest 30 seconds then…
10 x 10 Meter Flying Starts (rest 30 seconds between efforts)
*take 10 meters to accelerate, you should be full speed by the time you hit your start.
7 Rounds:
3 Deadlifts
3 Power Cleans (touch and go)
*Do not let go of the bar during the round. Count a penalty if you come off the bar.
*Work up to the heaviest weight possible.
*Rest as needed between rounds.
*If you let go of the bar during the round, count a miss for that round.
Post heaviest load completed to comments.
Skill:
Deadlift (Amatuer)
work up to a 5 RM , try to add 10 lbs to last weeks DL 5 RM
Box Jumps (Seated Box Jumps for Collegiate and Professionals)
Seated Box Jump 2 RM (thights 1″ above parallel when seated w/ 4-7 attempts)
Sprints (All Levels)
2 x 20 Meter Sprints (rest 20 seconds between efforts)
Rest 30 seconds then…
2 x 30 Meter Sprints (rest 30 seconds between efforts)
Rest 30 seconds then…
10 x 10 Meter Flying Starts (rest 30 seconds between efforts)
*take 10 meters to accelerate, you should be full speed by the time you hit your start.
2 x 20 Meter Sprints (rest 20 seconds between efforts)
Rest 30 seconds then…
2 x 30 Meter Sprints (rest 30 seconds between efforts)
Rest 30 seconds then…
10 x 10 Meter Flying Starts (rest 30 seconds between efforts)
*take 10 meters to accelerate, you should be full speed by the time you hit your start.
Monday 02/17/14
Metcon:
CrossFit Games Open 11.1 (AMRAP - Rounds and Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
if your doing single unders reps are 90
Skill:
Weightlifting:
Back Squat (Amatuer)
add 5 lb to last workout
Weightlifting
Shoulder Press (Amatuer)
add 2.5 lb to last workout
Overhead Squat (Collegiate)
@ 2 RM Power Snatch weight from last week or 90% of 1RM
Front Squat (Professional)
work up to 7RM
Shoulder Press (Profeesional)
work up to 7 RM
CrossFit Games Open 11.1 (AMRAP - Rounds and Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
if your doing single unders reps are 90
Skill:
Weightlifting:
Back Squat (Amatuer)
add 5 lb to last workout
Weightlifting
Shoulder Press (Amatuer)
add 2.5 lb to last workout
Overhead Squat (Collegiate)
@ 2 RM Power Snatch weight from last week or 90% of 1RM
Front Squat (Professional)
work up to 7RM
Shoulder Press (Profeesional)
work up to 7 RM
Saturday 02/15/14
Skill:
1 Mile Run
WOD:
Complete as many rounds and reps as possible in 8 minutes of:
135/95 lb. Thruster x 5 reps
135/95 lb. Power Clean x 10 reps
Pull-Ups x 15 Reps
Rest 4 minutes, and then,
Complete as many rounds and reps as possible in 8 minutes of:
20 Kettlebell Swings (24/16 kg)
30 Walking Lunge Steps
40 Double-Unders
Rest 4 minutes, and then,
Complete as many rounds and reps as possible in 8 minutes of:
10 Burpees
20 Push-Ups
30 Sit-Ups
1 Mile Run
WOD:
Complete as many rounds and reps as possible in 8 minutes of:
135/95 lb. Thruster x 5 reps
135/95 lb. Power Clean x 10 reps
Pull-Ups x 15 Reps
Rest 4 minutes, and then,
Complete as many rounds and reps as possible in 8 minutes of:
20 Kettlebell Swings (24/16 kg)
30 Walking Lunge Steps
40 Double-Unders
Rest 4 minutes, and then,
Complete as many rounds and reps as possible in 8 minutes of:
10 Burpees
20 Push-Ups
30 Sit-Ups
Friday 02/14/14
Love the One Your With
Skill:
Amateur
Power Clean 5×3 (add 2.5 lbs to last workout)
Collegiate
Power Snatch 2 RM
Professional
Power Snatch 2 RM
Then…
All Levels
You have 12 minutes…
Find 1 RM Heaving Snatch Balance(click to see)
WOD:
2 PERSON TEAMS
AMRAP 12 MIN:
10 reps Shoulder to Overhead (115lbs/75lbs)
25 reps Deadlifts (115lbs/75lbs)
50 reps Box Jumps (24"/20")
Each athlete must perform 5 reps (and no more), before the next athlete can start their 5 reps. Athletes will continue to alternate 5 reps throughout the WOD. Only one athlete per team may be working at a time. The score is the total number of reps in 15 min.
Skill:
Amateur
Power Clean 5×3 (add 2.5 lbs to last workout)
Collegiate
Power Snatch 2 RM
Professional
Power Snatch 2 RM
Then…
All Levels
You have 12 minutes…
Find 1 RM Heaving Snatch Balance(click to see)
WOD:
2 PERSON TEAMS
AMRAP 12 MIN:
10 reps Shoulder to Overhead (115lbs/75lbs)
25 reps Deadlifts (115lbs/75lbs)
50 reps Box Jumps (24"/20")
Each athlete must perform 5 reps (and no more), before the next athlete can start their 5 reps. Athletes will continue to alternate 5 reps throughout the WOD. Only one athlete per team may be working at a time. The score is the total number of reps in 15 min.
Thursday 02/13/14
Amateur
Squat 3×5 (add 5 lbs to last workout)
Bench 3×5 (add 2.5 lbs to last workout)
Collegiate
Squat 2 RM, 1 x max reps @ 80% of 2 RM
Bench 3×5 @ 80% of 1 RM
Professional
Squat 3×10 @ 90% of 10 RM
Close Grip Bench 10 RM
WOD:
5 RFT
Power Clean x 5 reps
(use 75-80% of your 1-RM Power Clean)
10 Ring Dips
-RTG weighted dips ( put weight in comments)
Squat 3×5 (add 5 lbs to last workout)
Bench 3×5 (add 2.5 lbs to last workout)
Collegiate
Squat 2 RM, 1 x max reps @ 80% of 2 RM
Bench 3×5 @ 80% of 1 RM
Professional
Squat 3×10 @ 90% of 10 RM
Close Grip Bench 10 RM
WOD:
5 RFT
Power Clean x 5 reps
(use 75-80% of your 1-RM Power Clean)
10 Ring Dips
-RTG weighted dips ( put weight in comments)
Wednesday 0212/14
Skill:
100 Double Unders
WOD:
8 Min AMRAP
8 Box Jumps
-RTG 30/24 RX 24/20
8 KB Swings
-RTG 70/53 RX 53/35
8 Burpees
100 Double Unders
WOD:
8 Min AMRAP
8 Box Jumps
-RTG 30/24 RX 24/20
8 KB Swings
-RTG 70/53 RX 53/35
8 Burpees
Tuesday 02/11/14
Strength/Skill:
Amateur
Deadlift 5 RM (add 10 lbs to last workout)
Collegiate
Deadlift 5 RM, 1 x max reps @ 80% of 5 RM
Professional
Deadlift 7 RM
wod:
Complete 7 rounds:
Max Reps of False Grip Pull Ups on Rings
10 Hollow Rocks
Post total reps to comments.
then…
For time:
100 Ball Slams 40/20 lbs
Post total reps and times to comments.
Amateur
Deadlift 5 RM (add 10 lbs to last workout)
Collegiate
Deadlift 5 RM, 1 x max reps @ 80% of 5 RM
Professional
Deadlift 7 RM
wod:
Complete 7 rounds:
Max Reps of False Grip Pull Ups on Rings
10 Hollow Rocks
Post total reps to comments.
then…
For time:
100 Ball Slams 40/20 lbs
Post total reps and times to comments.
"The Open"
A few days each week, together with friends we can get together and work out. For one day a week, five weeks out of the year, we get to call it "The Open".
It’s better than the CrossFit Games in our own backyard.
We will also make this a SFC Open competition. We will have an Rx and a Scaled division with winners after the five weeks. We will have an awards ceremony and celebration.
Every Friday night at 7:30 Pm from February 28 to March 31st we will host for anyone wanting to be judged for the Open WODs.
The WODs are posted by CrossFit on Thursdays at 5 Pm PST and must be completed by 5 Pm PST the following Monday.
If you miss the Friday night Open WOD you can make it up. Either Saturday at 10:30 am or Monday 11-12 during Open Gym. Your WOD results must be submitted by 5 pm each Monday.
You can register with CrossFit and compete in the open or just come participate in the WODs and challenge yourself to a new level.
Every Open workout needs to be validated to count if you officially register to compete. Competitors will have two options to validate their performances. They can work out at a local affiliate, where they will be judged in person, or they can submit video evidence of their performance to the entire community. There is no limit to the number of attempts an athlete can make, provided the score is submitted prior to the close of each week.
Four years ago when the Open launched most didn't know what to expect. “Dave Castro is crazy if he thinks this thing will take off,” Was thought by some the day they heard about it. Then as many boxes we're validating hundreds of scores after snatches and doubles-unders in Open Workout 11.1, we thought Castro was a genius!
What is the Open:
The 2014 season begins with the worldwide Open competition. Everyone in the world is invited to compete in five workouts over five weeks, posting their scores online in real time. Last year, almost 140,000 athletes competed in the Open.
Every Open workout needs to be validated to count. Competitors will have two options to validate their performances. They can work out at a local affiliate, where they will be judged in person, or they can submit video evidence of their performance to the entire community. There is no limit to the number of attempts an athlete can make, provided the score is submitted prior to the close of each week.
Competitors will be ranked both worldwide and by region. The fittest 48 men, 48 women, and 30 teams from each region will earn invitations to one of 17 Regionals. This is the first chance athletes will have in 2014 to establish their international standings.
The CrossFit Games stand alone as the ultimate test of fitness. No test, regardless of its lofty claims, can grant legitimate title to the best without first providing access to all. The Open is a truly "open" competition. Anyone from anywhere can participate.
After the Open, the fittest from each of 17 regions around the world move on to the next phase of the season—Regionals. Athletes and spectators will gather in masses to watch CrossFit competition in a live format. Under the critical eye of Level 1 judges and in front of hundreds of cheering spectators, each region's best athletes will battle for a few precious Games-qualifying spots.
A testimonial from the owner of Practice CrossFit
Vicki, a spry redheaded Masters athlete at Practice CrossFit, introduced me to her husband that first night. At the time, she’d been doing CrossFit for more than a year and he supported her, but never actually watched her. When the clock ran out, she hit the floor exhausted and her husband teared up. He told me later that he knew what we did was hard, but not like this.
Most of the time, I’m not delusional. I know I’ll never make it to Regionals or the CrossFit Games. Most of the athletes I train won’t either. But after that first Open workout, after I saw Vicki’s husband cry, teenagers judge for their parents and veterans cheer for rookies, I didn’t care. The Open, for my affiliate and me, wasn’t just about making it to the next stage of the Games season. It wasn’t about building an ego or having one torn down either. It was about confidence.
In the end, that's what CrossFit is about: the confidence to compete regardless of the outcome. If this is your first Open or you just want to make it a little more memorable, here are some things to think about to make five weeks last a lifetime.
To all SFC Athletes
We challenge you to take the next step and join us in the Open workouts. Whether you want to compete and send in your results to CrossFit or you just want a challenge and see how you do. Many of our athletes will scale the Open workouts. To us, that says we've done our job as affiliate owners, as coaches, as a CrossFit athlete and as a friend.
Competing, even when you might not be able to win or keep up, tells me you get what CrossFit is about. And in some small way we’ve helped you discover your potential. The mettle that makes you meet challenges, not run from them.
During the week we will talk about the Open. We're here to explain and answer any questions you have. We will ask if you feel ready, or whether you've registered.
No we didn't start special Open programming months ago. We just did what we do everyday: CrossFit. And just like any other workout, our athletes know their limits.
Will they stare at a bar too heavy during 14.1? No, because they wouldn't do that any other time.
Will they crumble over pistols when they struggle with an air squat? No. They'll scale and play the game just like we've taught them.
Will they feel defeated because they can't do exactly what Games.CrossFit.com reads? Of course not. Our athletes know CrossFit is about giving what you have to give, and then cheering for others doing the same.
The Open isn’t just for the cool kids or the athletes with a bodyweight snatch and triple-unders -- that’s Regionals and the Games. The Open is a dinner you don’t need a reservation for.
Come as you are. Compete with your crew. Stay to cheer.
Judges
A judge doesn't need to grade movement like a psychotic teacher with a fetish for red pens and frowning faces. They just have to count, or not count, reps.
One hundred and fifty wall-ball shots suck. Somehow, it sucks less when your judge is standing next to the wall with you. Maybe you've trained with that person before, or not, but now they’re fully vested in you and your performance. Best of all, you’ll turn around and do the same for them.
Judging may not quite be like training an athlete, but it’s just as personal and rewarding. We encourage all of our athletes to take the Judges Course, and a week before the Open we let first-time judges practice by judging another member on the workout. It helps first timers evaluate whether they can judge to the standards, and it gets the kinks and nerves out before the Open begins.
Taking the time to teach members what good movement looks like, instead of just handing them a clipboard on game day, pays off even after the Open is over.
Spectators
We allow and encourage your friends and family to come watch you.
Follow our Facebook event for all updates and info.
https://www.facebook.com/events/395164227286113/?previousaction=join&source=1
Click the link below For more information and to register in the CrossFit Open:
http://games.crossfit.com/about-the-games/the-open
It’s better than the CrossFit Games in our own backyard.
We will also make this a SFC Open competition. We will have an Rx and a Scaled division with winners after the five weeks. We will have an awards ceremony and celebration.
Every Friday night at 7:30 Pm from February 28 to March 31st we will host for anyone wanting to be judged for the Open WODs.
The WODs are posted by CrossFit on Thursdays at 5 Pm PST and must be completed by 5 Pm PST the following Monday.
If you miss the Friday night Open WOD you can make it up. Either Saturday at 10:30 am or Monday 11-12 during Open Gym. Your WOD results must be submitted by 5 pm each Monday.
You can register with CrossFit and compete in the open or just come participate in the WODs and challenge yourself to a new level.
Every Open workout needs to be validated to count if you officially register to compete. Competitors will have two options to validate their performances. They can work out at a local affiliate, where they will be judged in person, or they can submit video evidence of their performance to the entire community. There is no limit to the number of attempts an athlete can make, provided the score is submitted prior to the close of each week.
Four years ago when the Open launched most didn't know what to expect. “Dave Castro is crazy if he thinks this thing will take off,” Was thought by some the day they heard about it. Then as many boxes we're validating hundreds of scores after snatches and doubles-unders in Open Workout 11.1, we thought Castro was a genius!
What is the Open:
The 2014 season begins with the worldwide Open competition. Everyone in the world is invited to compete in five workouts over five weeks, posting their scores online in real time. Last year, almost 140,000 athletes competed in the Open.
Every Open workout needs to be validated to count. Competitors will have two options to validate their performances. They can work out at a local affiliate, where they will be judged in person, or they can submit video evidence of their performance to the entire community. There is no limit to the number of attempts an athlete can make, provided the score is submitted prior to the close of each week.
Competitors will be ranked both worldwide and by region. The fittest 48 men, 48 women, and 30 teams from each region will earn invitations to one of 17 Regionals. This is the first chance athletes will have in 2014 to establish their international standings.
The CrossFit Games stand alone as the ultimate test of fitness. No test, regardless of its lofty claims, can grant legitimate title to the best without first providing access to all. The Open is a truly "open" competition. Anyone from anywhere can participate.
After the Open, the fittest from each of 17 regions around the world move on to the next phase of the season—Regionals. Athletes and spectators will gather in masses to watch CrossFit competition in a live format. Under the critical eye of Level 1 judges and in front of hundreds of cheering spectators, each region's best athletes will battle for a few precious Games-qualifying spots.
A testimonial from the owner of Practice CrossFit
Vicki, a spry redheaded Masters athlete at Practice CrossFit, introduced me to her husband that first night. At the time, she’d been doing CrossFit for more than a year and he supported her, but never actually watched her. When the clock ran out, she hit the floor exhausted and her husband teared up. He told me later that he knew what we did was hard, but not like this.
Most of the time, I’m not delusional. I know I’ll never make it to Regionals or the CrossFit Games. Most of the athletes I train won’t either. But after that first Open workout, after I saw Vicki’s husband cry, teenagers judge for their parents and veterans cheer for rookies, I didn’t care. The Open, for my affiliate and me, wasn’t just about making it to the next stage of the Games season. It wasn’t about building an ego or having one torn down either. It was about confidence.
In the end, that's what CrossFit is about: the confidence to compete regardless of the outcome. If this is your first Open or you just want to make it a little more memorable, here are some things to think about to make five weeks last a lifetime.
To all SFC Athletes
We challenge you to take the next step and join us in the Open workouts. Whether you want to compete and send in your results to CrossFit or you just want a challenge and see how you do. Many of our athletes will scale the Open workouts. To us, that says we've done our job as affiliate owners, as coaches, as a CrossFit athlete and as a friend.
Competing, even when you might not be able to win or keep up, tells me you get what CrossFit is about. And in some small way we’ve helped you discover your potential. The mettle that makes you meet challenges, not run from them.
During the week we will talk about the Open. We're here to explain and answer any questions you have. We will ask if you feel ready, or whether you've registered.
No we didn't start special Open programming months ago. We just did what we do everyday: CrossFit. And just like any other workout, our athletes know their limits.
Will they stare at a bar too heavy during 14.1? No, because they wouldn't do that any other time.
Will they crumble over pistols when they struggle with an air squat? No. They'll scale and play the game just like we've taught them.
Will they feel defeated because they can't do exactly what Games.CrossFit.com reads? Of course not. Our athletes know CrossFit is about giving what you have to give, and then cheering for others doing the same.
The Open isn’t just for the cool kids or the athletes with a bodyweight snatch and triple-unders -- that’s Regionals and the Games. The Open is a dinner you don’t need a reservation for.
Come as you are. Compete with your crew. Stay to cheer.
Judges
A judge doesn't need to grade movement like a psychotic teacher with a fetish for red pens and frowning faces. They just have to count, or not count, reps.
One hundred and fifty wall-ball shots suck. Somehow, it sucks less when your judge is standing next to the wall with you. Maybe you've trained with that person before, or not, but now they’re fully vested in you and your performance. Best of all, you’ll turn around and do the same for them.
Judging may not quite be like training an athlete, but it’s just as personal and rewarding. We encourage all of our athletes to take the Judges Course, and a week before the Open we let first-time judges practice by judging another member on the workout. It helps first timers evaluate whether they can judge to the standards, and it gets the kinks and nerves out before the Open begins.
Taking the time to teach members what good movement looks like, instead of just handing them a clipboard on game day, pays off even after the Open is over.
Spectators
We allow and encourage your friends and family to come watch you.
Follow our Facebook event for all updates and info.
https://www.facebook.com/events/395164227286113/?previousaction=join&source=1
Click the link below For more information and to register in the CrossFit Open:
http://games.crossfit.com/about-the-games/the-open
Monday 02/10/14
Skill:
WOD:
Complete 4 rounds:
Isometric Hold Top of Ring Push Up – 30 seconds (first rep only)
Then Max Ring Push Ups
Snatch
RTG 115/85 RX 95/65
– Max Reps ( without coming off the bar)
Post total reps to comments
Amateur
Back Squat 3×5 (add 5 lbs to your 5 RM from last weeks workout)
Back Squat 3×5 (add 5 lbs to your 5 RM from last weeks workout)
Collegiate
Front Squat 5×3 @ 90% of 3 RM
Front Squat 5×3 @ 90% of 3 RM
Professional
Back Squat 10 RM (Work up to your 10RM )
Back Squat 10 RM (Work up to your 10RM )
WOD:
Complete 4 rounds:
Isometric Hold Top of Ring Push Up – 30 seconds (first rep only)
Then Max Ring Push Ups
Snatch
RTG 115/85 RX 95/65
– Max Reps ( without coming off the bar)
Post total reps to comments
Saturday 02/08/14
Skill:
Deadlift:
Beginner
Deadlift 5 RM ( warm up and build to your 5 RM)
Intemediate
Deadlift 5 RM and then complete
1 set of max reps @ 80% of 5 RM
Advanced
Deadlift: Warm up and build to your
7 RM
Metcon (AMRAP - Rounds and Reps)
15 Min AMRAP
800M Run Buy In
with time left (rounds and reps of following)
3 Shoulder Press RTG 115/85 Rx 95/65
6 Burpees
9 Toes To Bar
Deadlift:
Beginner
Deadlift 5 RM ( warm up and build to your 5 RM)
Intemediate
Deadlift 5 RM and then complete
1 set of max reps @ 80% of 5 RM
Advanced
Deadlift: Warm up and build to your
7 RM
Metcon (AMRAP - Rounds and Reps)
15 Min AMRAP
800M Run Buy In
with time left (rounds and reps of following)
3 Shoulder Press RTG 115/85 Rx 95/65
6 Burpees
9 Toes To Bar
Friday 02/07/14
Skill:
Amateur
Squat 3×5
Bench 3×5
Collegiate
Squat 2 RM, 1 x max reps @ 80% of 2 RM
Bench 3×5 @ 80% of 1 RM
Professional
Squat 3×10 @ 60% of 1RM
Close Grip Bench 3 x 5 @ 80% of 1 RM
WOD:
One minute on…One minute off
30 KB Swings – RTG 70/53 RX 53/35
*You have 1 minute to complete 30 Russian KB swings. If you do not get 30 Russian KB Swings in 1 minute, count a penalty and an uncompleted round.
*Perform this workout with one minute of work and one minute of rest for a total of 10 minutes.
*Total time is 10 minutes with a goal is 150 Russian KB Swings in the alotted time.
*For every round not completed, perform a 10 burpees.
Post rounds completed and if any penalties were counted to comments.
Amateur
Squat 3×5
Bench 3×5
Collegiate
Squat 2 RM, 1 x max reps @ 80% of 2 RM
Bench 3×5 @ 80% of 1 RM
Professional
Squat 3×10 @ 60% of 1RM
Close Grip Bench 3 x 5 @ 80% of 1 RM
WOD:
One minute on…One minute off
30 KB Swings – RTG 70/53 RX 53/35
*You have 1 minute to complete 30 Russian KB swings. If you do not get 30 Russian KB Swings in 1 minute, count a penalty and an uncompleted round.
*Perform this workout with one minute of work and one minute of rest for a total of 10 minutes.
*Total time is 10 minutes with a goal is 150 Russian KB Swings in the alotted time.
*For every round not completed, perform a 10 burpees.
Post rounds completed and if any penalties were counted to comments.
Thursday 02/06/14
Skill:
Beginner
Squat 3×5
Intermediate
Front Squat 3 RM ( work up to a 3 RM)
Advanced
Floor Press 5 RM
WOD:
Beginner
Squat 3×5
Intermediate
Front Squat 3 RM ( work up to a 3 RM)
Advanced
Floor Press 5 RM
WOD:
Complete 5 rounds:
Max Reps of:
Dynamic Push Ups (click for video)
50 yard Farmer’s Walk – AHAP
50 yard Farmer’s Walk – AHAP
*Rest 60 seconds between rounds
*AHAP = As Heavy As Possible
*AHAP = As Heavy As Possible
Post loads used and total reps to comments
Wednesday 02/05/14
Skill:
5x3 Turkish get ups ( adding weight each set)
WOD:
5x3 Turkish get ups ( adding weight each set)
WOD:
Annie Annie Are You OK
50-40-30-20-10
push ups
sit ups
Brought to you by Kevin Libersat and Brandon Vickers
Tuesday 02/04/14
HERO WOD
“Tillman”
7 Rounds for Time of:
7 Deadlifts 315/210
1 Full Gasser ( 200 M Sprint )
15 Pull-ups
rest 45 sec Between Rounds
Pat Tillman was a former Arizona Cardinal who gave up a 9 million dollar NFL contract to join the United States Army after the events on 9/11.
He was killed in Afghanistan in 2004. The official story was that he was shot by enemy forces during an ambush, but it was later revealed that he may have been killed by friendly fire, and that Army commanders and members of the Bush administration covered up the truth of what had happened.
Click the link below to see a short Video Biography on Pat Tillman
http://www.biography.com/people/pat-tillman-197041/videos/pat-tillman-mini-biography-2197968378
“Tillman”
7 Rounds for Time of:
7 Deadlifts 315/210
1 Full Gasser ( 200 M Sprint )
15 Pull-ups
rest 45 sec Between Rounds
Pat Tillman was a former Arizona Cardinal who gave up a 9 million dollar NFL contract to join the United States Army after the events on 9/11.
He was killed in Afghanistan in 2004. The official story was that he was shot by enemy forces during an ambush, but it was later revealed that he may have been killed by friendly fire, and that Army commanders and members of the Bush administration covered up the truth of what had happened.
Click the link below to see a short Video Biography on Pat Tillman
http://www.biography.com/people/pat-tillman-197041/videos/pat-tillman-mini-biography-2197968378